There are times in our lives when we are constantly busy and forget how to relax and restore some balance into our lives. If you live in Wantage, qualified Yoga Teacher Beth holds regular classes in the area which help her students reconnect with parts of their body that may have been forgotten. We spoke to her recently and asked her to provide some tips for woman of a certain age who are either approaching the menopause or are going through it.
“I’m Beth and I’ve been professionally teaching yoga for over 24 years, and it has certainly helped me navigate my way through various obstacles in my life. I’m also a Clinical Ayurvedic Practitioner and a mum to twin boys who are about to celebrate their 19th birthdays. Yoga has been integral to my life, and it was invaluable during my pregnancy and helped me to get back into shape afterwards. In the early days when the boys were little, yoga was my saving grace. I’d diligently unroll my mat at the end of each day and having done a few postures and some mindful breathing, I would instantly feel less stressed and calmer. Twenty years on and I’m now benefitting from my yoga practice as I make my own way through menopause.”
“Did you know that yoga can be particularly beneficial during menopause, especially when it comes to healthy ageing? During menopause, our hormone levels fluctuate, together with a drop in oestrogen, this can affect bone strength and increase stiffness in the joints. Bone density can also decrease during menopause, so weight-bearing exercise is one of the best ways we can support bone health and reduce the risk of fractures should we fall. Yoga has plenty of weight-bearing poses (asanas) for us to choose from and balancing poses too. The different yoga asanas also help maintain muscle mass and flexibility.”
Beth has put together some yoga asanas for you to try but obviously there is nothing quite like being part of her class.
“My classes are not about standing on your head or contorting your body into fancy pretzel like shapes. A typical class involves slow, mindful flowing sequences that feel great to do and are the perfect antidote to the daily stresses of life. I incorporate postures that help build strength and flexibility in your body. There will also be postures to improve balance. People often tell me how their stress levels have been reduced and how much better they are sleeping. I’d love to see you at a class, so why not come along and enjoy a 50% discount on either your first course or class when booking online with the code HEALTHY50.”
Stress also has a huge effect on our capacity to age healthily. Sleep patterns can be disrupted by hot flushes which in turn leads to an increase in the stress hormone cortisol which is a product of poor sleep. A good night’s sleep is vital to healthy ageing as this is when cellular regeneration takes place; it’s when our body rests and repairs. Quality sleep (7 hours recommended) is essential for normal cognitive function, mood, and health. In fact, poor sleep has been linked to an increased risk of diseases and disorders such as stroke, obesity, heart, and neurological problems. Yoga provides many ways to significantly reduce stress, the conscious breathing practices and some of the gentle, restorative postures are particularly beneficial.
When combined with a healthy diet, the calming, stress-reducing practices of yoga can set you up for a good night’s sleep and help to restore depleted energy levels caused by insomnia and fatigue. One of my favourite practices is Yoga Nidra (yoga sleep). This is a guided relaxation practice that has numerous beneficial effects, including:
- Reducing muscular tension
- Contributing to a healthy heart rate and blood pressure
- Activating the parasympathetic nervous system – the guardian of our ‘rest and digest’ state
- Encouraging healthy breathing patterns
- Decreasing feelings of depression and anxiety
Yoga Nidra is a great practice to do before bedtime - or at any time of the day when you’re feeling the need to rest and recalibrate!
Navigating the menopause and feeling like you are ageing healthily can feel like a challenge. Yoga is something that can really help you to manage the change and feel good about yourself. When we feel well, we are more likely to make other healthy choices about how we live our lives ranging from nutrition, exercise, and work-life balance.
When considering Yoga, ‘little and often’ is the key. Just spending a short period of time doing Yoga each day can make a big difference. You might even think of joining one of my local classes to get started on your own yoga journey!
Beth offers a variety of yoga classes including:
- Yin yoga online
- In person Gentle Hatha Yoga to Ease & Release at Letcombe and Childrey
- Wake Up & Yoga – morning classes every Monday, Wednesday and Friday with BONUS classes and a library of recordings available.
- Yin yoga & sound therapy (monthly)
- Yoga Retreat days and weekends
- Specialist workshops
Here are some poses for you to try at home:
Bird dog pose
Plank pose
Side plank variation
Relaxation pose
For more information visit beyoga.co.uk
